Ankle Management:Conditioning should focus on ankles for runners due to their tendency to accumulate fatigue, impacting running performance. After loosening the ankles of a soccer player fatigued from intense training, they ran 30% longer in the next match, measured accurately by GPS. Specific measures include lying on your back and moving toes towards the floor, massaging outer shin muscles, and confirming ankle movement towards the floor.
Knee Management:The goal is to reduce strain on knees and prevent injuries by balancing quadriceps and hamstrings. Massage tense muscles on the front and back of thighs along specific lines to ensure balance. Proper thigh muscle balance significantly influences knee movement during running.
Hip Management:Fatigue in muscles connecting from the lumbar spine through the inguinal area to leg bones often hinders hip movement. Assess knee lift while standing in front of a mirror and massage deeply into the inguinal area while sitting cross-legged.
Shoulder Management:Shoulder fatigue affecting arm swing can be alleviated by lying on your back. Assess shoulder flexibility in various directions and focus on loosening the shoulder joint if comprehensive conditioning is challenging.
Improving Scapular Movement:Massage the inner side of the scapula using a tennis ball between the wall or floor and the back to enhance scapular movement and shoulder joint motion.
Dorsum of the Foot Management:Many runners experience fatigue in the dorsum of their feet, affecting performance. Massage between the five tendons with your thumb to loosen the foot dorsum and improve grip on the ground.
Summary:Runners should record their running form with slow-motion videos to assess joint range and direction, addressing persistent issues like wide strides, ankle sprains, or knee fatigue. Minor deviations in repetitive movements can lead to amplified negative effects, necessitating meticulous assessment.
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